Between 75-90% of all doctor’s visits are for symptoms and illnesses caused by stress.

The Occupational Safety and Health Administration (OSHA) found that stress costs American companies more than $300 billion annually.

Stress is a natural response to the challenges you face every day, and when it hits, certain hormones are released to help you deal with it. If you’re trying to lose weight and you’re continually feeling stressed out, these hormones can cause you to gain weight or make it really difficult to lose weight if you don’t deal with stress in productive ways. It’s a vicious cycle: You feel stress, you’re too busy to eat healthy and/or you overeat because you’re stressed, you have a hard time reaching your weight loss goals, and this causes even more stress!

So how can you put the stresses of life in their proper place? Check out these stress-fighting tools:

Be aware of what causes your stress. It’s easier to do something about it if you’re aware of it. Make notes on a calendar, keep a journal, or whatever works best to track your stress levels and stressors.

Exercise regularly. Not only will you burn calories, but when you work out, biochemicals are released that help you feel better. And sometimes the worst thing about stress is feeling helpless to do anything to fix the problem, so exercising is something you can “do”! Promise yourself you’ll do at least 5 minutes of exercise every day, no matter what.

Get enough sleep. Believe me—I know how hard this can be. I also know life goes much better, no matter how stressful it is, when I get enough sleep.

Make time to relax. Even a few minutes here and there throughout your day can make a difference. Ever tried yoga? It’s a great way to relax and workout at the same time!

Be grateful. There is always something to be grateful for, and when you can focus on the positive, the negative gets put in its proper place.

Eat regular, healthy meals. Your blood sugar levels will stay steady, your body will have the nutrients it needs to function properly, and it’ll be easier to control your appetite. And you’ll just feel better.

Build strong relationships with family and friends. It’s always good to have people you can vent to, rely on, go to for advice, and simply have fun with!

Make time to do things you enjoy, and go for quality over quantity during stressful times.

Serve others. It’ll help put your own problems into their proper perspective, and it always feels awesome to help someone in need.

And lastly, remember these words of wisdom: “When we long for life without difficulty, remind us that oaks grow strong under contrary winds and diamonds are made under pressure” (Peter Marshall). The stresses of life can make you stronger, more giving, and an all-around better person when you’re able to deal with them in positive ways.

It’s funny that you wrote this. Yesterday i had a total of three anxiety attacks at work. It’s very stressful there because of a lot of negativity goes on there. Om a happy go lucky person. I am also over weight and drink caffeine when I know I shouldn’t. But this really opens my eyes. Thank you

So true … I’ve been dealing with a lot of changes in my life for the past 2 years and my body shows it too…. I stopped loosing weight in fact I have gained weight and not because I was over eating because a lot of days I would even forget to eat ….I think it’s just my stress hormones packet on lbs ….and also my immune system is very low…. Since a child I would never get sick not even a cold…. Up until two years ago since stressed kicked in my life … I got my first cold. ( that I can remember) stomach flues, and so on….so yes Stress would definitely fight against your goals!! ..I’ know it’s hard to eliminate stress out of our lives……just take one day at a time, just think how blessed you are and wonderful you are!

Hello Heidi! I am a really stressful person. Stress is a friend of mine but I hate it. Almost everyday I have stomachache or headache. I can’t control it. It is strong. er than me. I will try to change it! Thank you! Greetings from Poland to you, Chris and your kids! Have a lovely day! Xx

I like this article. Especially the tip in serving others. I do find serving others helps put my stressors into perspective and make me feel good at the same time. Many people are facing way worse stressors in their lives than I in mine. Thanks for sharing Heidi.

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I am a trainer and transformation specialist on ABC’s Extreme Weight Loss. But, first and foremost, I am a wife, a mother, and a woman. I believe in working up a sweat, crinkling your eyes when you smile, and full belly laughs. Grab your iced coffee (one pump of mocha, no sweetener please!) and join me here, where I offer tips on fitness, family & favorite recipes.